This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

There are 37 references cited in this article, which can be found at the bottom of the page.

Though meat is a rich source of essential protein, you can still be healthy and happy on a vegetarian diet. Eating a healthy, varied vegetarian diet may reduce your risk for many illnesses, including heart disease, some cancers, diabetes, obesity, and high blood pressure.[1]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source There are many different types of vegetarianism: vegans exclude all animal products including honey; lacto vegetarians eat dairy but not eggs; and lacto-ovo vegetarians include dairy and eggs in their diets. Pescetarianism, which includes fish and seafood but not other meats, is not technically a type of vegetarianism but is a popular lifestyle choice.[2]XResearch source You can still obtain sufficient protein while adhering to a vegetarian diet, but you may need to do a little additional meal planning.

Determine your protein needs. How much protein you need on a daily basis depends on your calorie requirements. The recommended dietary allowance (RDA) for protein is 0.8 g of protein for every kilogram of body weight.[3]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source This RDA is for adults with a sedentary lifestyle. For an RDA that is tailored to your body and activity level, use an online calculator (http://fnic.nal.usda.gov/fnic/interactiveDRI/) or use the equations below.

If you have your weight in kilograms, simply multiply it by 0.8 to find your protein RDA. For example, if you weigh 63 kg, you need to consume 50.4 g (63 x 0.8) of protein per day.

If you have your weight in pounds, you must first convert to kilograms. Divide your weight in pounds by 2.2. For example, if you weigh 145 pounds, that converts to about 66 kg (145 ÷ 2.2).

Learn what's allowed on a vegetarian diet. Vegetarians traditionally do not eat meat, poultry, or fish, but some types of vegetarians may eat dairy products and eggs. Vegans only eat food that comes from plant material. Anything that comes from an animal (meat, dairy, eggs, honey) is strictly off limits to vegans. Some vegans follow this diet for health reasons, and others do it for ethical ones. Either way, it can be hard to get enough protein on this diet, so you have to plan your meals well. The major food sources from which the vegetarian diet draws are:

Consider eating complementary proteins. It used to be recommended that all vegetarians eat "complementary" proteins, such as rice with beans, in order to get all the necessary amino acids that meat protein contains; however, health experts now advise simply eating a wide variety of protein sources every day.[4]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source

The Academy of Nutrition and Dietetics (AND) indicates that eating an assortment of plant-based proteins throughout your day provides all the essential amino acids and also ensures adequate nitrogen retention for healthy adults.[5]XResearch source

If you have a health condition or weakened immune system, consult with your doctor or a registered dietician to see whether you should use complementary proteins at meals.

If you are a vegan, you should make sure that you incorporate plenty of beans and soy into your diet to make sure that you get enough of the amino acid lysine. Lacto and lacto-ovo vegetarians appear generally to meet protein and lysine requirements with their diets.[6]XResearch source

Learn about possible diet deficiencies. Certain animal products supply most people with certain nutrients as well as protein (most people get their zinc from red meat and poultry, for instance).[7]XResearch source Make sure that when you eliminate animal proteins you are making up for any lost nutrients as well.

Diets that don't include fish or eggs are generally low in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are fatty acids vital to your heart, eye, and brain health. Eating algae or taking algae supplements can help make up for this deficiency. You can also find soy milk and other products that are fortified with DHA.[8]XResearch source

Lack of protein can cause a zinc deficiency. This can cause things such as a weakened immune system and even an increased risk of cavities.[9]XResearch source[10]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source Eating soy, nuts, legumes, whole grains, and cheeses can help boost your zinc.[11]XResearch source

Animal proteins often contain iron that is more easily absorbed by the body than the iron in plant proteins. Vegetarians need about 1.8x as much iron as non-vegetarians.[12]XResearch source Iron deficiencies can cause symptoms such as fatigue, weakness, headache, and a weakened immune system, among others.[13]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source Eating sprouted or fermented beans, grains, and seeds can help improve your iron intake.[14]XResearch source

Lacto-ovo vegetarians usually get enough B-12, but lacto vegetarians and vegans may not get enough B-12 in their diets because of the limited sources of protein they consume. Fortified foods and beverages, as well as dietary supplements, can provide extra B-12.[15]XResearch source B-12 deficiency can cause symptoms such as diarrhea or constipation, fatigue, shortness of breath, and loss of appetite, among others.[16]XResearch source

Vegans are at particularly high risk of a vitamin D and calcium deficiency, but several brands of soy and rice milk are fortified with vitamin D and calcium. Vitamin D is synthesized by exposure to sunlight.[17]XResearch source

Eat vegetable sprouts. We often eat the vegetable and toss out the plant's nutrient-rich sprout or shoot, but a plant that's sprouted has grown into a deeper nutritional state. In fact, sprouts have the highest protein content of any vegetable.[18]XResearch source[19]XResearch source

Eat sprouted beans, lentils, and peas that are low in calories but dense with protein.

Try cutting the sprouts away and adding them to your salads and sandwiches.

Stick to whole grains instead of refined ones. The refining process strips whole grains of their bran and germs, which contain the most protein in these plants.[22]XResearch source Refined grains like white bread and white rice are easy to find and often cheap, but whole grains will provide you with a better ratio of protein to carbohydrates. This ensures you don't have to gorge on calories from unwanted carbs to get enough protein, and will also help keep your blood sugar from spiking.

Avoid "white" versions of common grain products like rice, bread, and pasta. Look for words like "brown," "unrefined," "whole," or "whole grain" on packaging.

Work protein-rich legumes into your diet.[23]XResearch source The great thing about beans is that they pack a nutritional punch without bloating you with carbs. They're also much cheaper than whole grains, which can hurt the pocket. Though you may not think of tofu and other soy products as a legume, they pack the soybean's protein punch. Boiled soybeans have 28.6 g of protein per cup (172 g) and tofu has 9.4 g per 1/4 block (116 g). Tempeh can provide 30.8 g protein per cup (166 g), and roasted soybeans provide 36.8 g cup (93 g). Soy milk also can help you meet your protein requirements, especially if you're vegan. But there are plenty of protein-rich legumes other than the soybean:

Snack on nuts and seeds. Nuts and seeds are more than just dense with protein. Nuts, especially, can also lower your LDL ("bad" cholesterol) and improve overall heart health. Along with protein, they provide unsaturated fats, omega-3 fatty acids, fiber, and vitamin E.[24]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source You can either snack on nuts and seeds in between meals, or add them to your entrees and salads for a little protein punch.

The best seeds for protein are pumpkin, hemp, chia, sunflower, and sesame seeds.[25]XResearch source

Don't ignore the basic protein sources from the vegan diet.[27]XTrustworthy SourceUSDA Center for Nutrition Policy and PromotionU.S. agency responsible for promoting good nutrition based on scientific researchGo to source A vegetarian diet isn't as strict as a vegan one, in that it allows eggs and dairy products. That doesn't mean you should dismiss plants as a protein source, though. Most of your protein should still come from whole grains, vegetables, legumes, and nuts and seeds.

Eat eggs in moderation. A single chicken egg can provide 6 g of protein with just 71 calories and no carbohydrates.[28]XResearch source You can start your day off with boiled or scrambled eggs, or add boiled eggs to your salads. You can also add scrambled eggs to a soba noodle stir fry or fried brown rice dish with vegetables and tofu. Overindulging in eggs, though, can lead to high cholesterol.[29]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source

Eating up to 1 egg each day is healthy for people who have otherwise normal cholesterol levels.

If you have diabetes or heart disease, don't eat more than 3 egg yolks a week.[30]XResearch source

Consider eating only the whites of the egg. If you love eggs and want to eat more than seven a week, you have an out! Luckily, all the cholesterol is found in the yolk, which you can avoid while still getting protein from egg whites.[31]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source The whites from one chicken egg provide 4 grams of protein with only 16 calories and no carbohydrates.[32]XResearch source You can eat egg whites or substitutes made from egg whites in larger amounts without worrying about cholesterol.

Drink milk.[33]XResearch source You'll find a variety of milk products in the dairy section of your grocery store. The most common milk, of course, is cow's milk, but you have to choose between whole, 2%, and skim. Surprisingly, there's more protein in low-fat milks than in whole, full-fat milk. Whole milk has a little under 8 g of protein per serving, whereas 2%, 1% and skim milk have 8 g or slightly more. If you're not worried about fat content, non-cow milks provide even more protein, but with more fat:

Goat's milk has 8.7 g of protein and 10. g of fat per serving.

Sheep's milk has 15 g of protein and 17 g of fat per serving.

If you are lactose intolerant, soy and nut milks can help you boost your protein intake.

Indulge in cheese, but in moderation. While cheese is high in protein, it can also be incredibly fatty and caloric, and lead to high cholesterol.[34]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source You definitely shouldn't eat grilled cheese sandwiches and nachos every day. In small amounts, though, cheese is a good way to bump up your protein intake.

Parmesan cheese has the highest protein content, with 10 g per ounce.[35]XResearch source Sprinkle a serving over your pasta dishes, or shave a serving into your salads.

Most cheeses, like cheddar, brie, or gouda, have 6 – 7 g of protein per ounce.

Cottage cheese provides 23 g of protein in just a single cup! But that protein also comes with 206 calories and 9 g of fat, so indulge in moderation (and look for low-fat dairy).[36]XResearch source

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Tips

While a vegetarian or vegan diet is often healthful, you won't see many health benefits if your diet consists of french fries, cheese pizzas, and sweets.[37]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source Aim for plenty of fresh fruit and vegetables, as well as other plant-based protein sources, and stay away from highly processed, sugary, or "junk" foods.

About this article

This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

If you’re worried about getting enough protein as a vegetarian, try to incorporate protein-rich vegetables, like green peas, kale, broccoli, and cooked mushrooms, into your meals. When you eat rice, bread and pasta, stick to the whole grain versions instead of refined ones, since these contain much more protein. You can also get plenty of protein from legumes, such as split peas, lentils, kidney beans, and tofu products. When you fancy a protein-rich snack, go for nuts and seeds, like almonds, cashews, pistachios, and walnuts. Another protein-rich option is eggs, which you can include in lots of popular dishes. However, avoid eating more than 7 eggs a week to avoid high cholesterol. For more tips from our Dietary co-author, including how to boost your protein intake with dairy products, read on!

Thanks to all authors for creating a page that has been read 12,418 times.

Reader Success Stories

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Elsie Zeese

Aug 25, 2019

"I want to go vegan, but our family is very active, and protein is a must. Did not know how to make a healthy vegan diet. Now I understand how to measure protein and what supplements will be needed!"..." more

"I want to go vegan, but our family is very active, and protein is a must. Did not know how to make a healthy vegan diet. Now I understand how to measure protein and what supplements will be needed!"..." more